how many sets per exercise and workout?

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  1. Quote Originally Posted by Rodja
    The older I get, the more I think that for the first 3-4 years, lifters should focus on strength and technique. There is no reason why anyone that is 160 lbs should be doing leg extensions and cable crossovers. Focusing on the compound lifts has started to slowly subside and I rarely see people doing lots of dips, pullups, deadlifts, standing overhead press, BB rows, etc.
    I made a thread asking about this.
    This just pin pointed it a bit....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.


  2. Quote Originally Posted by kingk0ng View Post
    This is exactly how I train. I prefer full body routines 10-1 over splits, unless the split is a push-pull or upper-lower.

    I believe it was you ZiR RED that posted the horizontal emphasis/vertical maintenance; quad emphasis/posterior chain maintenance routine at one point. I remember viewing it. It was either you or another guy. Personally, that style of training is my favorite. I love training with 2x a week frequency with basic compound movements and having a high rep day and a low rep day.
    Yes, I have programmed around those and posted similar before.

    Br
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  3. I didn't see this mentioned in any of the total sets in this thread.

    If the total set for any particular exercise...say Military, do you count the warm up sets as part of the whole number of sets?
    (i.e. 2 warm-up, 3 working = 5 sets or only 3 sets?)

  4. warmup. Like if i am doing bench i do the bar, then 135 as my warmup, then i start my real sets.

  5. In my programs I only list working sets. Warm up sets are in the range of 2-5 depending on the exercise and the intensity.

    Br
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  6. Quote Originally Posted by VS91588 View Post
    I personally stopped worrying about how many sets I do for a particular muscle group. If I'm feeling strong and really good that day and I feel like doing an extra set or 2 or if I feel like adding an exercise that day I will. I go by how my body feels and it really helped me grow
    I am with you on this!!!!!!!!!!! listen and learn your body and you be surprised what you can do with your workouts .

  7. Hey Red, would you say that if I am eating right and cycling correctly I can spend 2-4 hrs in the gym 3-4 times a week without over training?

  8. The body will adapt to just about anything, given the work is progressively increased and the recovery is provided. Will 4 hour sessions be productive.....I don't know.

  9. Quote Originally Posted by Jerime
    Hey Red, would you say that if I am eating right and cycling correctly I can spend 2-4 hrs in the gym 3-4 times a week without over training?
    Jay Cutler once said in an interview about his high volume training that you can never overtrain the body IF you are eating and providing your body with proper nutrition for what you are attempting and proper rest. But this is also coming from the guy who does not eat the typical 6 meals a day. He wakes up and eats meals throughout the night too

  10. Quote Originally Posted by VS91588 View Post
    Jay Cutler once said in an interview about his high volume training that you can never overtrain the body IF you are eating and providing your body with proper nutrition for what you are attempting and proper rest. But this is also coming from the guy who does not eat the typical 6 meals a day. He wakes up and eats meals throughout the night too
    He also has nothing else in his life but eating and training. As with anything a pro BB'er says, take it with a grain of salt because they are not only genetically gifted, but also have "assistance."
    M.Ed. Ex Phys


  11. Quote Originally Posted by Rodja

    He also has nothing else in his life but eating and training. As with anything a pro BB'er says, take it with a grain of salt because they are not only genetically gifted, but also have "assistance."
    Ofcourse. That was my point when saying how he doesn't do the typical 6 meals a day an stuff. All he has to do daily/nightly is eat, train and relax

  12. Quote Originally Posted by Rodja View Post
    He also has nothing else in his life but eating and training. As with anything a pro BB'er says, take it with a grain of salt because they are not only genetically gifted, but also have "assistance."
    Not too mention the typical pro bodybuilding program is highly metabolic filled with few heavy compound movements (i.e.: bodybuilders are not squatting, deadlifting or cleaning 2-3 times a week such as a power lifter or olympic lifter)

  13. Quote Originally Posted by ZiR RED

    Not too mention the typical pro bodybuilding program is highly metabolic filled with few heavy compound movements (i.e.: bodybuilders are not squatting, deadlifting or cleaning 2-3 times a week such as a power lifter or olympic lifter)
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.

  14. Quote Originally Posted by VS91588 View Post
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.
    Exactly, the neural component of many bodybuilding programs, especially those done by pro's (at least, what I've seen published and on their videos) is not compound lift driven. Nor is the absolute intensity (% of the 1 RM) very high). This factor, in conjunction with what has already been mentioned allows for 4 + hours of weight lifting per day.

    Br

  15. Quote Originally Posted by VS91588 View Post
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.

    The percentages are also not comparable. BB'ers do not train at 90% and beyond.
    M.Ed. Ex Phys


  16. A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure

  17. Quote Originally Posted by VS91588 View Post
    A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure
    Training a muscle to failure does not have the CNS load that ME training does.
    M.Ed. Ex Phys


  18. Quote Originally Posted by Rodja View Post
    The older I get, the more I think that for the first 3-4 years, lifters should focus on strength and technique. There is no reason why anyone that is 160 lbs should be doing leg extensions and cable crossovers. Focusing on the compound lifts has started to slowly subside and I rarely see people doing lots of dips, pullups, deadlifts, standing overhead press, BB rows, etc.
    1000% agreed.

  19. Quote Originally Posted by VS91588
    A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure
    I would agree with that in most instances, but 8X Mr. O Ronnie Coleman showed the world he could deadlift 800 pounds for two reps five weeks out of the Mr. Olympia contest. That is a lot of weight for anybody.

  20. and franco could deadlift even more

  21. Ronnie and Franco are exceptions to bodybuilding. But b4 Ronnie Deadlift 800 for about 4 reps he previously did other sets of 15, 12, 10 reps. A bodybuilder can mix hypertrophy training and strength training together. Pyramiding the weight up

  22. Yes certainly. I just wanted to shed light on the 'no bodybuilder does low reps with high weight' stigma lol. And you gotta love Franco!

  23. Just thought I would add that Ronnie also put himself outta the game by hurting himself. Once he hurt his back he was never able to recover. All those insane lifts take a toll for sure.

    He is still one my favorites but I think health wise he really made some stupid choices buts that just my opinion.

  24. Yeah it deff takes a toll on your body. I personally like deadlifting w/ dumbbells lately. I been reading up on FST-7; 7 sets with 30-40 second rest periods. After my back workout I grab 100-110lb dumbbells and perform that. It's really hard and you get more of a squeeze on the way up cuz you are not limited by a barbell.

  25. That's cool I noticed a lot of pro bbs do deads last or toward the end of there workouts to prevent injury n focus of perfect form more that the weight.
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